Untangle

Today’s encore episode is with guest Katy Milkman, Wharton University Professor and author of the national bestseller, How to Change, The Science of Getting from Where you are to Where you Want to Be. The book was named one of the top 8 books for healthy living in 2021 by the NY Times. Katy has devoted her career to the study of behavior change, inspired by the fact that 40% of premature deaths are due to behaviors and habits we can actually change. She discusses the importance of understanding the barriers that stand between you and the change you’re trying to make so that you can find the right solution to each particular roadblock. Turning an uphill battle into a downhill one is one of the keys to success. She goes through the most common barriers which tend to be short-term rewards or instant gratification, procrastination, and forgetfulness. She provides some great research and tools to support habit change. Encore.Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ashley Turner, a meditation expert featured in the Meditation Studio app, guides listeners through the transformative practice of radical acceptance. She shares techniques to help release control and reduce anxiety, emphasizing the importance of observing thoughts and feelings. The discussion highlights the art of letting things be, encouraging emotional connection and self-compassion. Listeners are invited to embrace the present moment, fostering inner peace and gratitude as they navigate life's challenges.

In a thought-provoking conversation, Kieran Setiya, a philosophy professor at MIT and author of *Life Is Hard*, explores how philosophy aids in facing life’s challenges. He shares personal struggles with chronic pain and rejects the myth of the ideal life, advocating for a 'good enough' existence. Kieran emphasizes the importance of hope, adapting to hardship, and valuing daily processes over achievements. His insights encourage listeners to confront their own notions of meaning, regret, and the nature of happiness in the face of suffering.

Gretchen Rubin, a bestselling author and podcaster known for her deep exploration of happiness and habits, shares her insights on cultivating joy in everyday life. She reveals how embracing novelty can boost happiness, alongside the importance of strong relationships and personal energy. Rubin explains her Four Tendencies framework, helping listeners understand their behavior patterns. She also emphasizes practical habit changes and actionable goals, showcasing her strategy for finding happiness through both mindfulness and tailored approaches.

In this meditation, Chrissy Carter, a skilled meditation teacher, guides listeners through a transformative journey for the New Year. She emphasizes the importance of breath as a tool for change and introspection. Chrissy encourages visualizing one desired change and exploring the motivating 'why' behind it. With gentle guidance, she invites participants to create powerful, concise words to anchor their intentions. The session concludes with a focus on nurturing these motivations, planting them like seeds to inspire action and growth in the year ahead.

In this compelling conversation, Parker Palmer, a renowned writer and teacher, delves into aging as a privilege, urging acceptance of both wholeness and brokenness. He emphasizes the importance of embracing life's everyday heartbreaks to foster emotional resilience. Palmer also reframes depression as a friend that can prompt deep self-examination. With insights on solitude, community, and the need for creative expression in darker times, he inspires listeners to fully welcome the complexities of their humanity.

Chrissy Carter, a meditation teacher focused on mindfulness and compassion, shares her insights on navigating holiday expectations. She discusses how these expectations stem from past memories and encourages listeners to acknowledge disappointment with compassion. Chrissy guides a body-scan meditation, helping individuals locate and release tension. By letting go of rigid ideas, she invites space for new experiences and traditions. Her practical tip of pausing and breathing when disappointment arises offers a refreshing approach to enjoying the holiday season.

Joining the conversation is Roy Biancalana, a relationship coach and author of Relationship Bootcamp. He shares his chaotic journey through failed relationships, leading to profound self-discovery. Roy discusses the crucial role of emotional intelligence in transforming love lives. He introduces the concept of relationship fitness, outlining seven key 'muscles' needed for romantic health. Listeners are encouraged to confront their past, rewrite their love stories, and embrace personal responsibility for healthier connections.

Dr. Robert Waldinger is a Harvard psychiatrist, Zen master, and author known for his work on happiness. He reveals insights from the Harvard Study of Adult Development, emphasizing that meaningful relationships are the cornerstone of a fulfilling life. Quality social connections boost happiness, health, and even longevity. Waldinger encourages listeners to focus on energizing relationships while understanding that priorities shift with age. He outlines key elements of healthy connections, including mutuality and emotional closeness, as vital for lasting bonds.

Dr. MaryCatherine McDonald, a trauma researcher and author of 'The Joy Reset', dives deep into the intricate relationship between trauma and joy. She explains the six 'joy thieves'—like guilt and hypervigilance—that inhibit happiness. Through engaging exercises, MaryCatherine advocates for recognizing 'tiny joys' and offers strategies to reset our nervous systems. She emphasizes that joy can coexist with pain and is vital for resilience. Ultimately, she inspires listeners to actively cultivate joy, even amid life’s challenges.